Women's Health

5 tips for managing PCOS naturally

5 tips for managing PCOS naturally
5 tips for managing PCOS naturally

PCOS is a complex condition with a wide range of whole-body symptoms that can adversely impact a woman’s physical health, mood and fertility. Insulin resistance, weight gain, male-pattern excess hair growth (hirsutism), acne and irregular periods are just a few of the symptoms. While the exact cause is unknown, it is clear that inflammation is a key factor in the condition. Thankfully, it is completely possible to manage the symptoms of PCOS through simple changes to your lifestyle to help lower inflammation. Here are my top 5 tips for managing PCOS naturally:

1. Nourish your gut

When living with any condition implicated by inflammation, the health of the gut is an incredibly important factor to consider. As our gut is intrinsically linked with our immune system, it plays a pivotal role in controlling systemic inflammation (you can read more about the gut and inflammation here). Eating a healthy diet including a diverse range of fruits, vegetables, nuts, seeds and wholegrains will provide your gut with the fibre it needs to thrive. There are many other things you can do, such as increasing your consumption of omega 3, to support the health of your gut - head over to this article LEAKY GUT PART 3 to find out more.

2. Reduce sugar and refined carbohydrates

Insulin resistance, sometimes referred to as carbohydrate intolerance, occurs when our bodies struggle to regulate blood sugar because it has become less sensitive to signals from insulin (to read more about sugar and insulin resistance, click here), and it is both a driver and symptom of PCOS (1). As such, reducing sugar and refined carbohydrates, which are digested quickly and spike blood sugar, is paramount to symptom control; instead, focus on wholegrains and complex carbohydrates which are digested more slowly. Wholemeal, rye and sourdough bread, brown rice, sweet potato, fruits and vegetables are all good sources.

3. Get some shut eye

When we sleep, our bodies ‘clear up’ excess hormones, toxins and inflammation - look at bedtime as your body’s chance to flush out anything it doesn't need. As inflammation is a key player in PCOS, good quality sleep is crucial for managing the symptoms of the condition. A lack of good quality sleep also dysregulates our hunger and satiety hormones and blood sugar, meaning the next day it’s likely you’ll be craving those sugary treats that will wreak havoc with your blood glucose, further increasing inflammation (2).

4. Move your body

Not only is regular exercise important for healthy weight management, which is useful for the management of the condition, but studies have also shown it can improve insulin sensitivity which in turn can reduce inflammation and support healthy blood sugar balance (3). Alongside the physiological benefits, movement is also a great way to lift your mood and support mental health; this is important as women with PCOS are at greater risk of developing comorbidities such as low mood, depression and anxiety (4). Be sure to choose gentle forms of exercise to prevent increasing inflammation through the excess production of cortisol, the stress hormone.

5. Add in a supplement

There are several supplements that have been shown to benefit women with PCOS, including curcumin (the active ingredient in turmeric) (5) and omega 3 (6). They work because both are powerful antiinflammatories, so can help to reduce systemic inflammation and support hormone regulation. A number of studies have shown omega 3 can also lower excess androgen production, which can reduce symptoms such as hirsutism, low mood and acne.

DEFLAME is a plant-based liquid supplement containing omega-3, curcumin, ginger and frankincense designed to reduce inflammation and oxidative stress. To read more about DEFLAME, click here.

References:

  1. Harvard T H Chan School of Public Health (2021) Antioxidants. Available at: https://www.hsph.harvard.edu/nutritionsource/antioxidants/(Accessed: 11th May 2021)
  2. National Center for Complementary Medicine and Integrative Health (2021) Antioxidants: In depth. Available at: https://www.nccih.nih.gov/health/antioxidants-in-depth(Accessed: 11th May 2021)
  3. Pizzino, G., Irrera, N., Cucinotta, M., Pallio, G., Mannino, F., Arcoraci, V., Squadrito, F., Altavilla, D. and Bitto, A., 2017. Oxidative Stress: Harms and Benefits for Human Health. Oxidative Medicine and Cellular Longevity, 2017, pp.1-13
  4. Münzel, T. and Daiber, A., 2018. Environmental Stressors and Their Impact on Health and Disease with Focus on Oxidative Stress. Antioxidants & Redox Signaling, 28(9), pp.735-740

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

  • The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.
  • The rich text element allows you to create and format headings, paragraphs, b
  • The rich text element allows you to create and format headings, paragraphs, b

Static and dynamic content editing.

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

This is the caption

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

This is the caption

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text.

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.
This is the caption
This the caption

References:

1. NHS. 2019. Polycystic Ovary Syndrome causes. Available at: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/causes/ (Accessed: 5th March 2021)

2. Copinschi, G. et al. 2021. Curr Opin Endocr Metab Res; 17:38-45. doi: https://doi.org/10.1016/j.coemr.2021.01.001

3. Patten, R.K. et al. 2020. Front Physiol; 11:606. doi: https://doi.org/10.3389/fphys.2020.00606

4. Brutocao, C. et al. 2018. Endocrine; 62:318-325. doi: https://doi.org/10.1007/s12020-018-1692-3)

5. Chien, Y-J. et al. 2021. Nutrients; 13(2):684. doi: https://doi.org/10.3390/nu13020684

6. Yang, K. et al. 2018. Reprod Biol Endocrinol; 16:27. doi: https://doi.org/10.1186/s12958-018-0346-x

5 tips for managing PCOS naturally

Read time
Category
Women's Health
Tags

PCOS is a complex condition with a wide range of whole-body symptoms that can adversely impact a woman’s physical health, mood and fertility. Insulin resistance, weight gain, male-pattern excess hair growth (hirsutism), acne and irregular periods are just a few of the symptoms. While the exact cause is unknown, it is clear that inflammation is a key factor in the condition. Thankfully, it is completely possible to manage the symptoms of PCOS through simple changes to your lifestyle to help lower inflammation. Here are my top 5 tips for managing PCOS naturally:

1. Nourish your gut

When living with any condition implicated by inflammation, the health of the gut is an incredibly important factor to consider. As our gut is intrinsically linked with our immune system, it plays a pivotal role in controlling systemic inflammation (you can read more about the gut and inflammation here). Eating a healthy diet including a diverse range of fruits, vegetables, nuts, seeds and wholegrains will provide your gut with the fibre it needs to thrive. There are many other things you can do, such as increasing your consumption of omega 3, to support the health of your gut - head over to this article LEAKY GUT PART 3 to find out more.

2. Reduce sugar and refined carbohydrates

Insulin resistance, sometimes referred to as carbohydrate intolerance, occurs when our bodies struggle to regulate blood sugar because it has become less sensitive to signals from insulin (to read more about sugar and insulin resistance, click here), and it is both a driver and symptom of PCOS (1). As such, reducing sugar and refined carbohydrates, which are digested quickly and spike blood sugar, is paramount to symptom control; instead, focus on wholegrains and complex carbohydrates which are digested more slowly. Wholemeal, rye and sourdough bread, brown rice, sweet potato, fruits and vegetables are all good sources.

3. Get some shut eye

When we sleep, our bodies ‘clear up’ excess hormones, toxins and inflammation - look at bedtime as your body’s chance to flush out anything it doesn't need. As inflammation is a key player in PCOS, good quality sleep is crucial for managing the symptoms of the condition. A lack of good quality sleep also dysregulates our hunger and satiety hormones and blood sugar, meaning the next day it’s likely you’ll be craving those sugary treats that will wreak havoc with your blood glucose, further increasing inflammation (2).

4. Move your body

Not only is regular exercise important for healthy weight management, which is useful for the management of the condition, but studies have also shown it can improve insulin sensitivity which in turn can reduce inflammation and support healthy blood sugar balance (3). Alongside the physiological benefits, movement is also a great way to lift your mood and support mental health; this is important as women with PCOS are at greater risk of developing comorbidities such as low mood, depression and anxiety (4). Be sure to choose gentle forms of exercise to prevent increasing inflammation through the excess production of cortisol, the stress hormone.

5. Add in a supplement

There are several supplements that have been shown to benefit women with PCOS, including curcumin (the active ingredient in turmeric) (5) and omega 3 (6). They work because both are powerful antiinflammatories, so can help to reduce systemic inflammation and support hormone regulation. A number of studies have shown omega 3 can also lower excess androgen production, which can reduce symptoms such as hirsutism, low mood and acne.

DEFLAME is a plant-based liquid supplement containing omega-3, curcumin, ginger and frankincense designed to reduce inflammation and oxidative stress. To read more about DEFLAME, click here.

Don't Miss a thing.

Articles from experts in their fields, every Sunday.

Your information is not shared. Cancel anytime.